If you’re looking for a warm and comforting dish that won’t compromise your health goals, then healthy potato soup recipes are a great option. Potatoes are a versatile and inexpensive root vegetable that can be transformed into a creamy and satisfying soup without the need for heavy cream or butter. By using wholesome ingredients, such as low-fat milk and fresh herbs, you can create a delicious and nutrient-packed bowl of soup that will provide you with the energy and sustenance you need. In this article, we will explore some of the best healthy potato soup recipes that will satisfy your taste buds and keep you feeling nourished.
What Makes Potato Soup Healthy?
Potato soup is a classic dish that is both comforting and delicious. The warm, creamy soup is perfect for a cool evening or as a comforting lunch. Adding extra vegetables to the soup can increase its nutritional value, ensuring that it is not only tasty but healthy too.
Packed with Vitamins and Minerals
Potatoes are a great source of vitamins and minerals that our body needs. They are rich in vitamin C, vitamin B6, potassium, and fiber. Vitamin C is an essential nutrient that helps maintain healthy skin, gums, and tissues, and also helps the body absorb iron from plant-based foods. Vitamin B6 is vital for brain function and the formation of red blood cells. Potassium is an essential mineral that is essential for muscle and nerve function, as well as blood pressure regulation. Fiber helps to keep us feeling full and helps to regulate digestion.
When combined with other nutritious ingredients like vegetables and low-fat dairy, potato soup can be an even healthier option. Adding extra vegetables to the soup can increase its nutritional value, while low-fat dairy provides protein and calcium without adding too many extra calories. The following healthy potato soup recipes are not only delicious but good for you too!
Healthy Potato Soup Recipes
- Roasted Garlic Potato Soup: This soup is a twist on the classic potato soup, adding flavor and nutrition with roasted garlic and kale. Start by roasting a head of garlic in the oven until it is soft and caramelized. Saute chopped onions and celery in a pot until they are soft, then add peeled and cubed potatoes and chicken or vegetable broth. Cook until the potatoes are soft, then puree the soup in a blender until smooth. Add the roasted garlic, chopped kale, and low-fat milk or cream, and cook until the kale is tender. Serve hot topped with crumbled bacon and grated cheese if desired.
- Loaded Baked Potato Soup: This soup is all the deliciousness of a loaded baked potato, in a comforting bowl of soup. Start by sauteing chopped onions and celery in a pot until they are soft, then add peeled and cubed potatoes and chicken or vegetable broth. Cook until the potatoes are soft, then puree the soup in a blender until smooth. Add low-fat milk or cream, shredded cheese, cooked chopped bacon, and chopped green onions, and stir until the cheese is melted and the soup is heated through. Serve hot topped with additional cheese and green onions if desired.
- Vegetable and Potato Soup: This hearty soup is full of vegetables and flavor. Start by sauteing chopped onions, celery, and carrots in a pot until they are soft, then add peeled and cubed potatoes and chicken or vegetable broth. Cook until the potatoes are soft, then add diced tomatoes, chopped fresh spinach, and a can of rinsed and drained white beans. Cook until the spinach is wilted and the beans are heated through. Serve hot topped with grated Parmesan cheese if desired.
Tips for Making Healthy Potato Soup
Potato soup is a comforting dish enjoyed by many people around the world. However, it is not always the healthiest option due to high-fat ingredients like heavy cream. But, fear not! You can still enjoy this tasty soup while maintaining a healthy lifestyle. Here are some tips for making your potato soup healthier:
Choose Low-Sodium Broth
When making potato soup, it is important to choose a low-sodium broth. This is because most broths are high in sodium, which can lead to health problems like high blood pressure. Low-sodium broth is a healthier alternative that will still enhance the flavors of your soup. You can also make your own broth at home by boiling vegetables like onions, celery, and carrots in water and adding herbs and spices for flavor.
Use Skim or Low-Fat Milk Instead of Heavy Cream
Heavy cream is a high-fat dairy product that can add richness and creaminess to a soup. However, it is not the healthiest option for those watching their fat intake. Instead of heavy cream, try using skim or low-fat milk. This will still give your soup a creamy texture without all the added fat. You can also use unsweetened plant-based milk like almond or soy milk for a vegan option.
Add More Veggies for a Boost of Nutrients
Potato soup is already a great source of nutrients like Vitamin C and fiber. But, why not add more vegetables to pack in some extra nutrients? You can add vegetables like carrots, celery, broccoli, or spinach to your potato soup. These veggies will add color, flavor, and a boost of vitamins and minerals to your soup.
- Carrots – Carrots are a great source of beta-carotene, which is converted into Vitamin A in the body. Vitamin A is important for eye health, skin health, and immune function.
- Celery – Celery is a low-calorie vegetable that is high in antioxidants and anti-inflammatory compounds. It also contains fiber, which aids in digestion and promotes satiety.
- Broccoli – Broccoli is a cruciferous vegetable that is packed with Vitamin C, Vitamin K, fiber, and antioxidants. It has been shown to reduce the risk of chronic diseases like cancer and heart disease.
- Spinach – Spinach is a leafy green vegetable that is rich in iron, Vitamin A, and fiber. It also contains antioxidants like Vitamin C and lutein, which are important for eye health.
By using these tips, you can make a delicious and healthy potato soup that will satisfy your cravings and nourish your body.
6 Healthy Potato Soup Recipes to Try
Potato soup is a comforting and hearty meal that can warm your body in cold weather while providing essential nutrients. The best thing about potato soup is its versatility. You can make it in many ways with different flavors and toppings. Here are six healthy potato soup recipes that you can try to spice up your mealtime.
1. Creamy Vegan Potato Soup
This creamy vegan potato soup recipe is perfect for anyone looking for a dairy-free option. It’s made with a creamy cashew milk base, garlic, thyme, and potatoes. The cashew milk gives the soup a luscious texture while making it filling and nutritious. You can serve it with a slice of crusty bread or a salad for a complete meal.
2. Chunky Chicken and Vegetable Potato Soup
If you want a soup that is packed with protein and vegetables, this chunky chicken and vegetable potato soup recipe is for you. It’s a hearty and delicious meal that will keep you satisfied for hours. The recipe includes chicken broth, potatoes, carrots, green beans, corn, and chicken breast. You can customize the recipe by adding your favorite veggies and herbs.
3. Low-Carb Loaded Cauliflower Potato Soup
This low-carb loaded cauliflower potato soup recipe is an excellent option for anyone who wants to cut down on carbs while still having a nutritious meal. It’s made with cauliflower, potatoes, bacon, cheddar cheese, and sour cream. Cauliflower is a great alternative to potatoes as it is low in carbs and high in fiber, making it a fantastic option for weight loss.
The recipe is easy to make, and you can adjust the toppings according to your preference. If you want to make it vegetarian, you can omit the bacon and use vegetable broth instead.
4. Slow Cooker Sweet Potato Soup
If you have a busy schedule and want a hassle-free meal, this slow cooker sweet potato soup recipe is perfect for you. It’s a one-pot recipe that requires minimal prep time, and the slow cooker does most of the work. You need sweet potatoes, chicken broth, onion, garlic, cinnamon, and nutmeg to make this flavorful soup.
The sweet potato in this recipe adds natural sweetness while being loaded with health benefits such as vitamins, fiber, and potassium. You can blend the soup to get a smooth texture or leave it as it is for a chunky soup.
5. Dairy-Free Broccoli Cheddar Potato Soup
If you love the combination of broccoli and cheddar but want a dairy-free option, this broccoli cheddar potato soup recipe is perfect for you. It’s a vegan soup that is made with cashews, potatoes, broccoli, and nutritional yeast. The nutritional yeast gives the soup a cheesy flavor while being a vegan source of essential vitamins and minerals such as Vitamin B-12.
6. Spicy Mexican-Style Potato Soup
This spicy Mexican-style potato soup recipe is perfect for anyone who wants to add a little bit of heat to their meal. It’s a flavorful soup that includes potatoes, onions, jalapenos, tomatoes, and spices such as cumin and oregano. You can serve it with some tortilla chips, avocado, and lime for a complete spicy meal.
How to Store and Reheat Potato Soup
As a fantastic soup to make ahead of time, potato soup is versatile and can be stored and reheated easily. The key is to make sure that the soup is handled properly so that it stays fresh and delicious for as long as possible. In the following sections, we’ll take a closer look at how to store and reheat potato soup to get the most out of your leftovers.
Storing Potato Soup
Once you have prepared your potato soup, it’s important to store it in a way that will keep it fresh. To do this, you should allow the soup to cool to room temperature before transferring it to an airtight container. Be sure to remove as much air as possible from the container before putting the lid on. This will help to prevent bacteria and other contaminants from getting in and spoiling the soup.
You can store potato soup in the fridge for up to four days. If you don’t anticipate eating the soup within this time frame, it’s best to freeze it. Simply pour the cooled soup into a freezer bag or container and store it in the freezer for up to three months. When you’re ready to eat the soup, thaw it in the fridge overnight before reheating it.
Reheating Potato Soup
When it comes to reheating potato soup, it’s important to handle it properly to prevent foodborne illness. Start by taking the soup out of the fridge or freezer and letting it sit at room temperature for about 15-20 minutes. This will help to prevent the soup from cooking unevenly when you heat it up.
The best way to reheat potato soup is on the stove. Start by pouring the soup into a saucepan and heating it up over low heat. Stir it occasionally to prevent it from sticking to the bottom of the pot. Be sure not to overheat the soup, as this can cause it to burn or lose its flavor. Once the soup is heated through, you can serve it and enjoy your delicious meal.
Tips for Storing and Reheating Potato Soup
- Make sure you store potato soup in an airtight container to keep it fresh.
- Don’t leave potato soup out at room temperature for more than two hours as bacteria can begin to grow.
- Label the container or freezer bag with the date so you can keep track of how long the soup has been stored.
- When reheating potato soup, it’s always best to use a pot rather than a microwave, as this will ensure that the soup heats up evenly.
- If you’re reheating frozen potato soup, make sure you thaw it in the fridge overnight before reheating it.
Can Potato Soup be Made Low-Carb?
Yes, potato soup can definitely be made low-carb while still retaining its delicious flavor and creamy texture. Here are some tips and tricks to turn your favorite potato soup recipe into a healthier, low-carb version:
1. Swap Potatoes for Low-Carb Vegetables
One of the easiest ways to make a low-carb potato soup is to replace the potatoes with low-carb vegetables like cauliflower or broccoli. These vegetables have a similar texture to potatoes and can be blended together to create a smooth and creamy soup. You can also mix and match different low-carb veggies to create your own unique soup recipe.
2. Use Low-Carb Broth
Another way to reduce the carbohydrate content of your potato soup is to use low-carb broth. Instead of using regular chicken or vegetable broth, you can use bone broth or homemade broth. These types of broth are generally lower in carbohydrates and higher in protein, making them a healthier option. You can also add some spices and herbs to your broth to enhance its flavor.
3. Substitute Heavy Cream with Coconut Milk or Almond Milk
If your potato soup recipe calls for heavy cream, you can substitute it with coconut milk or almond milk. These non-dairy milk alternatives are lower in carbohydrates and calories than heavy cream, but still provide a rich and creamy texture. You can also add some extra coconut oil or almond butter to your soup to give it a thicker consistency and enhance its flavor.
4. Add Some Healthy Fats
To make your low-carb potato soup more filling and satisfying, you can add some healthy fats like avocado, nuts, seeds, or olive oil. These ingredients not only add flavor and texture but also provide your body with essential nutrients and minerals. You can sprinkle some chopped nuts or seeds on top of your soup or drizzle some olive oil or avocado oil over it for an extra boost of healthy fats.
5. Serve with Low-Carb Bread or Salad
Lastly, to complete your low-carb potato soup meal, you can serve it with low-carb bread or salad. Instead of regular wheat bread, you can use almond flour or coconut flour bread, which are lower in carbohydrates and gluten-free. You can also serve your soup with a big bowl of fresh green salad or roasted vegetables, which are packed with fiber, vitamins, and minerals.
Enjoy a Delicious Bowl of Healthy Potato Soup
Now that you’ve learned about some yummy and healthy potato soup recipes, it’s time to get cooking! Whether you prefer a classic creamy version or a more unique twist on this comforting soup, there are so many ways to enjoy it while staying on track with your healthy eating goals. So go ahead and grab a pot, some potatoes, and your favorite ingredients and let’s start cooking! Thanks for reading and don’t forget to check back for more delicious and nutritious recipe ideas.